Shoulder Pain....How to prevent injury. what do u guys do?

[musclehealth]

3 years ago I had rotator cuff surgery to repair a torn labrem. It was about 12 months till I started lifting. 2 years post surgery I did a show and had zero problems. I took a 6 month break and just recently started training regularly. My shoulder which I had surgern on seems to be giving me some pain. It just feels stiff. If I bench over 225 I start getting pain. I feel like its keeping me from good training. What are some exercises or stretches I can do to help? Also...if it possible that the HGH I was taking prevented injuries when I did my show? I never had problems then.

 

[Mr_Magoo]

get some ART done to remove scar tissue and/or muscular adhesions and take cissus quadrangulis and an anti-inflammatory diet

 

[hellraiser27]

3 years ago I had rotator cuff surgery to repair a torn labrem. It was about 12 months till I started lifting. 2 years post surgery I did a show and had zero problems. I took a 6 month break and just recently started training regularly. My shoulder which I had surgern on seems to be giving me some pain. It just feels stiff. If I bench over 225 I start getting pain. I feel like its keeping me from good training. What are some exercises or stretches I can do to help? Also...if it possible that the HGH I was taking prevented injuries when I did my show? I never had problems then.

I have torn both cuffs. I don't do regular bench press ever. Dumbbell presses and cables and hammer strength machines, but not standard benches.

 

[musclehealth]

get some ART done to remove scar tissue and/or muscular adhesions and take cissus quadrangulis and an anti-inflammatory diet

got an exmaple of when you say anti-inflamitory diet?

 

[bigdfk]

I had a labrum tear 4 or 5 years ago and went for surgery etc. Basically you have to be careful, and listen to your body - but you already know that. I found that large doses of flax seed oil (1 to 2 tablespoons... actual tablespoons not just a spoon) had anti inflamatory properties that helped keep pain to a minimum. This stuff is pretty disgusting tasting but it will work and you will see results within a day or so... pretty amazing actually. I usually drink it down in the AM or before bed. Also I'm careful not to overdo it in the gym... if something doesn't feel right well I stop doing it.

Also I do a little warm up that I like basically you take a 2.5 lb weight (or something similar - no more then 2.5lbs tho... this isn't an ego lift or anything like that, its a warm up) and you lean over slightly holding the weight. You let your arm hang free, dangling from your shoulder and you slowly and gently move the weight in a small circle. The idea is to let your arm hang free and just let the weight roll in a circle. Do a few rotations and then slowly go in the other direction. Do this a couple times if you have to. I like to do it in between sets sometimes when I'm doing bench. This warm up helps lubricate your shoulder joint. I find if I get some slight pain this will help ease it up. Try it yourself and see if you like it.

Also I like to take one of the dowels if your gym has one (its that light 6 foot or so pole mb an inch and a half thick) and put it over my shoulders with my hands out on the edges of it and slowly and gently twist my "trunk" - move it back and forward not trying to power it or jerk it or go fast or do anything stupid like that and slowly stretch the muscles out in my shoulders and upper chest. I don't know if this does anything for my labrum specifically but I find that it loosens me up a great deal. I'll do this for a minute or so at the start of any upper body workout - I find it relaxing and enjoyable.

So those are some of the things I do to help keep me and my shoulders feeling good. Try at your own risk.

 

[Pekkerwood]

I no longer do flat bench. I do some smith inclined bench with pins set to stop the bar from coming too low (against informed opinion). The exercises mentioned for injured rotator cuffs almost always work for me. It takes a good six weeks for me, and I definately get the comments when I'm fighting the girls for the 2.5 lb dumbells.

Flat bench with a barbell is a ticking time bomb for me. Hammer Strength, Cybex, Dumbells, all seem to be ok.

Good Luck.

 

[musclehealth]

Im starting my fish oils the last few days. In will see how that helps. I think I got the test flu which always makes me achy so im sure that did not help.

 

[hellraiser27]

.

Flat bench with a barbell is a ticking time bomb for me. Hammer Strength, Cybex, Dumbells, all seem to be ok.

I agree. I don't go near a flat bench with a barbell.
It took 2 tears to learn my lesson.

 

[Mr_Magoo]

got an exmaple of when you say anti-inflamitory diet?

eat whole healthy foods like eggs, salmon, buffalo, try to eat organically, supplement with fish and olive oil, stay away from processed foods, simple sugars, corn fed beef u'll find at the supermarket

 

[bonerr]

some good deca.

 

[robbie1375]

great input mr magoo !! nice to know....

 

[spartanking]

3 years ago I had rotator cuff surgery to repair a torn labrem. It was about 12 months till I started lifting. 2 years post surgery I did a show and had zero problems. I took a 6 month break and just recently started training regularly. My shoulder which I had surgern on seems to be giving me some pain. It just feels stiff. If I bench over 225 I start getting pain. I feel like its keeping me from good training. What are some exercises or stretches I can do to help? Also...if it possible that the HGH I was taking prevented injuries when I did my show? I never had problems then.

I have had my left one done twice now and sometimes in the middle of cycle it tends to get alittle bit of pain but ALWAYS do a few light warm ups before I do my work sets! Get that blood to the area and then when you are ready to do work sets can get a few good ones in. I also take anti-flam's like IB profen right before I work out too! Shoulder stretches also in the power rack (squat rack) helps too. And the old 5lbs dumbbells in each hand doing rotator cuff moves. There is also a thing called the shoulder horn. Use to be in the back of muscle&fitness a few yrs back but Dorian Yates in his trainning video's he swears by it. Watch that on youtube pices where it is called trainning with Dorian that someone posted up here it's in there too. Hope this helps

respect
SK

 

[musclehealth]

Thanks guys. I will see how it feels for the next few weeks. I found some Naproxin I got from my doc years ago and I started taking that. Anti-inflamitory script. 500mg. I will wait till the pain subsides then I shall start the stretching and warmups. Diet change etc...